| Relaxation can be an important part of | | | | emotional distress. There are a variety of |
| headache and migraine prevention and | | | | musical styles but commonly used music for |
| treatment. Although it is virtually | | | | relaxation usually includes sounds of nature |
| impossible to avoid all sources of stress | | | | such as the ocean or birds. Gentle piano |
| relaxation techniques can help you to cope | | | | music is also a component of relaxation |
| with stressful events and daily life better. | | | | tapes. Music therapy is meant to promote a |
| It's best to try a range of techniques to | | | | feeling of tranquility and peace and will |
| find what works for you. Hopefully this guide | | | | ideally help to soothe any stress-related |
| can get you started to a more peaceful day | | | | headaches. |
| and better headache management. | | | | |
| | | | Imagery and Affirmations |
| Breathing Techniques | | | | |
| | | | Guided imagery may be useful in providing a |
| Relaxing is, in many ways, a learned skill. | | | | state of relaxation. Imagining a picture that |
| To relax, you should be familiar with your | | | | gives you a sense of joy and relaxation can |
| own breathing patterns, so that you can alter | | | | bring about headache relief. You may wish to |
| them in ways to help you feel more at ease. | | | | couple this with breathing exercises for |
| | | | greater relaxation benefits. Affirmations |
| * Deep breathing: A very basic description of | | | | involve positive statements that encourage |
| deep breathing is that it involves a series | | | | well-being and relaxation. To create your own |
| of slow, controlled deep breaths. With each | | | | affirmation, you should focus on altering |
| breath, you slowly relax your body and you | | | | negative thoughts and patterns. Instead of |
| may also combine deep breathing with images | | | | saying, 'headaches are ruining my life,' you |
| of warm and comfortable places, such as a | | | | would perhaps try 'I am strong and capable of |
| sunny beach. Deep breathing is thought to | | | | coping with my headaches.' |
| oxygenate the body more effectively and | | | | |
| promote better overall health as well as | | | | Progressive Muscle Relaxation (PMR) |
| stress reduction, which ultimately prevents | | | | |
| headaches and other ailments. | | | | The goal of PMR is to facilitate relaxation |
| | | | by tensing an area of your muscles to the |
| * Rhythmic breathing: This type of breathing | | | | point of a tight contraction. You then hold |
| is similar to deep breathing but it is often | | | | this contraction steadily for a few seconds, |
| timed with your heartbeat. You might want to | | | | and slowly release the tension, leaving the |
| find a quiet place to sit where you can just | | | | muscles in their original untensed state. At |
| listen to your heartbeat for a few minutes. | | | | this point, you move beyond the untensed |
| Try to be aware of your breathing and its | | | | state by consciously focusing on relaxing |
| pattern. With rhythmic breathing you are | | | | muscles even further. |
| synchronizing the amount of time between each | | | | |
| breath in and out. You can breathe in and | | | | Exercise |
| hold for three heartbeats, for example, and | | | | |
| then slowly release. The number of heartbeats | | | | Exercise has many benefits for your heart and |
| doesn't matter and you should go with | | | | muscles, as well as improving self-esteem and |
| whatever feels comfortable for you. | | | | releasing endorphins, the body's natural |
| | | | painkillers. Many people find that exercise |
| Changing breathing patterns can feel a little | | | | reduces stress significantly and thus helps |
| strange at first but shouldn't cause | | | | to keep migraine attacks less frequent. |
| discomfort. It can feel unfamiliar modifying | | | | During a painful migraine attack, however, |
| your breathing when you are used to a very | | | | vigorous exercise is likely not the best |
| different way of breathing, especially if | | | | course of action and you will probably need |
| your breathing is usually rapid and laboured | | | | to lie down in a darkened quiet place. |
| as a reaction to stress. | | | | |
| | | | If you're not able to perform cardiovascular |
| Music | | | | exercise, you could try a light walk outside. |
| | | | If you do choose to do cardiovascular |
| People who experience headaches and migraines | | | | exercise, aim for 20-30 minutes for |
| are often highly sensitive to noise and find | | | | approximately three times per week. If time |
| that certain sounds can trigger an attack. On | | | | is restrictive, shorter bursts of 10 minutes |
| the other hand, soothing music may serve to | | | | can still provide health benefits such as |
| relax, calm and alleviate feelings of | | | | stress relief. |